CrossFit Reading

New Blog

2010-11-16T14:05:00.001-08:00

We have moved our blogging to a new home at Posterous.
Check it out at:

http://crossfitreading-hhzh.posterous.com/

18-22nd October...United We Stand.

2010-11-01T16:11:00.000-07:00

This week was the start of the week to culminate in The York Divided We Fall Games, organised by CrossFit Velocity in Swansea.

Did we veer away from the normal? Not really, we just took into mind that we knew some of the events. Some movements were tried and tested just to see where we stood and to help with planning strategy.

18/10/10
5x5 Deadlifts

Then

3 Rounds max reps thrusters

Then

Firemans carry practice
(Yes there is a technique to this...thanks to our Ex-Marine, Ravin' Dan)

19/10/10

Ground To Over Head 3 attempts

(Just pick off the floor as much as possible and get it over head)

Bent over rows

3 RDs
Sumo Deadlif High Pulls x 50 (Rest 60 seconds between rds)

20/10/10

Front squat 5x5

WOD

Kettlebell swings 20,18,16….2
Burpees 2,4,6…..18,20

21/10/10

25Burpeees
50 squats
50 Swings
50 K2E
50 Mountain climbers
50 Box jumps
50 SDHP
25 burpees

11-15th October: Grip it

2010-10-27T14:45:00.000-07:00

11/10/10

Squats 3x3

WOD 3RDs 5x 1 minutes of

Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups

12/10/10

Push press 3 x 3

WOD
50SDHP

21,15,9
Burpees
Box jumps
Pull ups

50SDHP

13/10/10

Hang Cleans 3x3

WOD

3 minutes box jumps

60 seconds rest

10 minutes Cindy:
AMRAP
5 pull ups
10 Push ups
15 squats

60 seconds rest

5 rounds:
10 Burpees
20 KB swings

14/10/10

Hang Snatch

5 rounds:
Deadlifts (60kg) (AMRAP 60 seconds)
Box jumps (AMRAP 60 seconds)

5 rounds:
Thrusters (30kg) x 10 (60 seconds cut off)
Press ups x 10

15/10/10

Dead lift 5x3

WOD
30,25,20....5
Kettlebell swings
K2E

4-8th October: Oly, Oly, Oly, Oi Oi Oi.

2010-10-26T15:03:00.000-07:00

This week we had an oly focus to tie in with the CrossFit USAW games at the weekend.

04/10/10

Cleans 1RM

25 minutes to find 1RM

WOD from the Games

6 cleans @30kg
12 Pull ups
24 Double unders/72 singles
AMRAP in 10 mins

05/10/10

Split Jerks

25 minutes to find 1RM

WOD

5 Rounds

Push Jerk x 5 (80% 1RM)

Burpees x 10

06/10/10
OHS 1RM
25 minutes to find 1RM

WOD

21 15 9
Sit ups
OHS @ 20kg
Box Jumps

07/10/10

Dead lift
3x3

AMRAP 10-15 minutes

15 Deadlifts (60kg)
10 chin ups

08/10/10

Snatch 5x2

WOD

Sprints

5x 400m

Corrr, That's a strong Core

2010-10-26T14:06:00.000-07:00

1 RM MAX Week.

Those who followed the programe improved, those he didn't, didn't.

27/09/10

DL 1 RM

WOD

20 K 2 E
20 Sit Ups
20 Box jumps
20 Bulgarian Bag around the worlds
20 press ups

x 3

28/09/10

Squats 1RM

WOD

AMRAP 20minutes

200m sprint
15 HPS (20kg)
5 Ring dips

29/09/10

Press 1RM

WOD
KB complex

5 swings
5 press
5 push press
5 snatch
5 thrusters
5 OHS

30/09/10

Overhead squat 5x3

WOD

21,15,9

Overhead Squat

Pull ups

01/10/10

Catch up on 1RM

September 20-25th: Lost and Found

2010-10-26T14:00:00.000-07:00

It's been a long time since the last update, I know, but I lost my paparazzi camera and then found it again and time was also lost. Found the camera and some time again so here's some update.

20/09/10

Press 3x3

200m sprints x 10

Max rep dead hang pull ups
X 3 rds

100 sit ups

21/09/10

Snatch

AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips

Stability

22/09/10

Buran

21,15,9

Thrusters
Burrpees

This is a great variation that if you don’t have the pull up facility. We have that but just wanted to do this as it has that same I’m going to puke effect…possibly moreso.

23/09/10

3x3 Deadlift 90%

Running Jackie

24/09/10

3x 3 squats @90% = 55kg

Met Con

25 double unders 10 Burpees
25 double unders 20 Box jumps
25 double unders 30 Pull ups
25 double unders 40 sit ups
25 double unders 50 press ups
25 double unders 60 squats

16-17th September...To Be A Super Hero

2010-09-25T17:51:00.000-07:00

16th September

Some shoulder stuff going on:

Hang power snatch 3x3

WOD

200m over head walk
400m run

3 rounds

17th September

So simple.

Ironman

20,19,18….3,2,1

Push ups
Sit ups

13-15th September...To be a Hero

2010-09-25T17:46:00.002-07:00

13th September

Deadlifts 5 x 3 @ 85%
Press 3 x 5 @ 85%

WOD

A short Barbell complex that has seen several reps and set permutations.
In this instance aim to carry over some of the previous strength work and incoporate some explosive elements to develop that hip extension…again.

AMRAP 10 minutes

12 Dead lifts
9 Hang power clean
6 Front squats
3 Push jerk

14th September

Cleans 5 x 1

Then

Annie Gone Angry
50,40,30,20,10

Double unders
Burpees
Sit ups

Double unders require some skill and co-ordination. The more skill you have the more efficient you will be with DUs, and the quicker your times. So practice the skills. This WOD really tests your co-ordination under some respiratory stress.

15th September

Hero WODs are dedicated in memory to those who’ve served and passed by in war.
As such they are often challenging both the physical and the mental, to remind us of those who serve in the front line so we can live our lives as we choose.

Today, Badger was in the program.

30 Squat cleans @ 40kgs
30 Pull ups
800m run

3 Rounds

This needs to be scaled if you are not prepared for the volume of work here (90 cleans, 90 pull ups with 2.4 km run)

It was a sterling effort from everyone for this WOD, including those who did this at the 6:15 am session. Well done for completing it. We know that it seems the end is far when you start. But, the time it takes to complete is little to ask as a dedication for Badger.

9-10th September

2010-09-25T17:46:00.001-07:00

9th September

Hang power cleans
6x2 @ 85-90%

This was followed by:

5 Rounds

Power clean x 10
Push ups x 20

Aim to keep that hip explosive and elbows fast to get that bar up

10th September

Squat 5 x 5 @ 80%

Jump rope practice.
Double unders
Singles,

Just jump that rope, lots and fast.

7th-8th September: Abs,deltoids, lats and legs

2010-09-13T15:04:00.000-07:00

7th:

Press 5 x 5 @ 80%

Followed by a core conditioning workout.

Nancy
400m run
15 x OHS @ 40kg

5 rounds

If you lack core stability, shoulder flexibility and or shoulder stability, this will find you out.

8th:

Some rounding at the second half of the dead lift pull was addressed by doing these:

Rack pulls 5 x 5

Working up to sub maximal-max loads also helps also build confidence.

WOD:

Remember the articles about hand care…read again before doing this

Run 2000m and 200 reps.

Split as follows.

200m run
10 pull ups
10 kb swings

X 10

6th September: Little beast.

2010-09-13T14:34:00.000-07:00

Deadlift

5 x 5 @ 80%

WOD

This shorty is a lovely little beast.
The beauty of this, like all WODS, is it can be scaled to so many levels...use your imagination

10,9,8,7,6,5,4,3,2,1

Burpee - tyre jump
Sit ups

Short sharp suckage.

(check out Paul McCabe doing concentration curls in the back ground)

September 3rd: 999 - 9 reps at 90 percent in the 9th month

2010-09-13T14:23:00.000-07:00

Squat 3 x 3 @ 90%
Press 3 x 3 @ 90%

WOD

4 Rounds

Kettlebell swings x 15
Push press 20/40kg x 15

September 2nd: Loneliness of the long distant runner...

2010-09-12T14:38:00.000-07:00

This blog post is dedicated the dude that is Jon Craig who did the follwoing on his own:

30,25,20,15,10,5

Thursters 20kg

Burpees

Knees to Elbows

Not quite long distance, but you get what I mean.

Well done dude, pretty gruesome...

...but he was a happier chap when he finished then when he started.

September 1st : Splitting up with Helen

2010-09-12T14:33:00.000-07:00

1st of the month saw a variation of the snatch that is more forgiving for weaknesses in flexibility.
Split Snatch 7 x 1

This was followed on the original girl that has sprouted larger and more punishing sisters

Helen

3rds
400m
21swings
12 pull ups

26-27th August...Back to business

2010-08-30T10:11:00.000-07:00

26-27th August

26th August Thursday
Press 5 x 3 @ 85%
Squat 3 x 5 @ 85%

27th August Friday
Split jerk 6 x 2

Pistol practice

50 burpees
X 3 rest exactly the time it takes to complete the burpees on the round before

25th of August...

2010-08-30T09:33:00.000-07:00

Tonight we saw a WOD dedicated to The Dude, Founder, and Coach of CrossFit Reading.

Andy is heading off to sunnier pastures and spread his knowledge through his new venture, Integrated Fitness, in South Africa.
We’re all sorry to see him leave as he takes with him the passion and intensity that has taken CrossFit Reading to where it is today. And behind every great man is a great women, and in this case it is Jenny who has helped and support Andy throughout his pursuit to establishing CrossFit Reading. We’ll miss you both.

However, it’s not over. This chapter ends, but two new ones begin.

CrossFit Reading will continue, and Andy will still be involved in the back ground with programming as well as returning for workshops in the future.

See you soon Dude.

The fare well WOD tonight was partly dictated by weather, but the principal is there.

Andy named two WODS after his daughters, Sasha and Macey, and the WOD incorporated these. The WOD is an AMRAP, everyone starts at the same time and finshes at the same time…as a team, an ethos which the Dude always believed in.

WOD

MACSHA

AMRAP 5 minutes each station 2 rounds (30minutes of work)

Station A
5 pull ups
5 toes to bar
5 burpees

Station B
10 Overhead lunges(15kgs/10kgs)
10 push ups
10 box jumps

Station C

Rx 50kgs for the Dude.
Round 1 – Sasha reps –burpee snatches
Round 2 Macy reps – burpee thrusters

23rd-27th August...one chapter ends, but two begin.

2010-08-30T09:01:00.001-07:00

This week was another significant week in the life of CrossFit Reading.

23rd August

The load goes up to 85%

Deadlifts 3x 5 at 85% 1RM

WOD

Isabel 30 x Snatch (Power) @60kgs

24th August
Hang Cleans 4 x 3 at 85% 1RM

WOD

Nicole
400m run
Max pulls ups

AMRAP (as many rounds as possible) in 20 minutes

25th of August.....

Farewell : (...but see you soon... : )

2010-08-30T08:47:00.000-07:00

This month, we also had to say a few farewells. The first of these was a temporary farewell to two of our original members who have been with us since the school hall days over 2 years ago.

Si and Mel have worked had in life and the gym in order to prepare for their travels in South America. Thanks both very much for your support and efforts at CrossFit Reading, you’ve been amazing members.

Best of luck with your travels. We will miss you both and we look forward to your return and hearing about your adventures when you return.

16th -20th August - The load is at 80%...but effort is always 100'

2010-08-30T07:46:00.000-07:00

This week sees volume increase slightly, focusing on 5 x5 at 80% on our core lifts (Squat, Deadlifts and Press).
80% of 1RM doesn’t sound much, but for 25 reps, it isn’t a push over.
Focusing on form is paramount as fatigue will set in.

16th August, Monday

Squat 5 x 5 @ 80%
Press 5 x 5 @ 80%

Finishing with
Max sit ups in 3 mins

17th August, Tuesday

Power clean 6 x 2

Followed by a WOD with push press broken up with a 1 mile run:

Push Press 60kgs x 8
200m run

8 rounds

18th August Wednesday

Deadlift 5 x 5 @ 80%

Followed by a variation of a main site rowing favourite:

JackieISh

1k run
50 Thrusters @ 20kg
30 pull ups

19th August Thursday

The following WOD is Rx with 60kgs
But as we’ve mentioned in the past sensible scaling is required.
If your OHS 1RM max is 60kgs, this this WOD needs to be scaled…down to what ever load you can do with good form…when tired.

20 burpees
10 FS
15 burpees
10 Press
10 burpees
10 Thruster
5 burpees
10 OHS

20th August Friday

Hang Power Snatch 6 x 2

WOD
400m sprint x 5

3 min rest between rounds

9th of August: Pump up the volume

2010-08-17T14:42:00.000-07:00

Week two of August see us build some volume into our benchmark lifts working at 70% of our week1 1RM.

Monday saw Squats 4x6

Tuesday the team worked on:

Hang Power Cleans (got to keep the oly lifts in there)

This was followed by a WOD of:

Pull ups 20,18,16…4,2
Push press 60kgs 2,4,6….18,20

This was a brutal WOD and scaling needs to be considered here if attempted.
Lets put this into perspective, this is a total of 110 pull ups and 110 push press.
Times as Rx ranged from around 24minutes to over 40minutes. This WOD is about mental fortitude as much as physical strength…but everyone loved it

2nd-6th of August: New month, new targets

2010-08-17T14:09:00.000-07:00

So, into what should be the month of summer and start of a new cycle for us, this week sees us establishing some 1rm benchmarks which we will look to better. As a benchmark, we used the CrossFit Total lifts of, Squat, Press and Deadlift.

31st July: CrossFit Reading Gymnastics Workshop

2010-08-17T13:30:00.000-07:00

This Saturday saw us close shop as all CF coaches and some members, along with others of the CrossFit and functional fitness community gathered at Basingstoke Gymnastics Club, Basingstoke Gymnastics Club, The Active Life Centre.

There was much awesomness.
And that was just the demo from the resident coaches who had international calibre knwledge to bestow upon us as well as some amazing (rings skills in particular.

There was a lot of knowledge gained which could easily see this workshop run for longer. Ultimately it was a fund day as we all got to enjoy the £6 Million facility. Handstands, rings, bars, and pits for flips and such were order of the day and were so much FUN, even though some of us landed on our faces.

This workshop is going to be the first of many, watch this space.

29th July 2010: BIG little Chief

2010-08-01T16:10:00.000-07:00

Today, we did a variation for the CrossFit WOD The Chief.

BIG little Chief:

3 Power cleans

6 Push ups

9 Squats

Amrap 3 minutes

1 minutes rest

10 Rounds (30 minutes work total, 10 minutes rest built in)

Load was scaled down to deliver the full 10 rounds.

OMG!!!

28th July 2010: We know your pain, so...JUST...DO IT

2010-08-01T16:03:00.000-07:00

PERSEVERANCE LEADS TO SUCCESS

27th July 2010: Broken

2010-08-01T15:52:00.000-07:00

Hang Power Snatch
5 x 3

Weight was light to allow for technique focusing on full hip extension, minimal arm pull and keeping the bar close to the body.

WOD was Isabelle or Grace broken with 400m in between depending what athletes had done this month and also skill level on snatch technique:

Run 400
Dead Lift 30
Run 400
Hang-Cleans 30
Run 400
Front Squat
Run 400
Push Jerk 30

Isabelle variant replaced movements with snatch grip variations (snatch grip deadlift, snatch high pull, hang power snatch, overhead squat)
Grace variation could also be done with dumbells.

26th July 2010: Love Your Hands

2010-08-01T15:30:00.000-07:00

Front squats 5 x 3

Focus on keeping back flat and also those elbows, up, up, up!!!

Little Angies

5 Rounds
Pulls ups x 20
Push ups x 20
Sit ups x 20
Squats x 20

The purpose of this segmentation was to break the pull ups into manageable amounts.
Pulls were scaled to enable everyone to be able to do the full range of motion of the push up movement.

HANDS...
One of the issues that the WOD highlighted was hand tears that resulted from doing the pull ups.

Torn hands are not something we care to brag about as the injury can prevent you doing certain aspects of training. But sometimes it happens.

This is through not holding the bar correctly. Ideally the grip should site in between the crevice of the palm and start of the fingers). For various reasons, such as bar size and comfort, people sometimes grip the bar in the middle of the palm. This creates a larger area of flesh that is pushed against the bar, but also gives a greater area for rubbing, leading to blistering and tears. The risk of tears is also increased with people who do bigger kips as the hand movement against the bar is greater. Bar texture will also influence degree of risk to hand tear.

Some great advice can be found at CrossFit Virtuosity on hand care and management for training. Read it and follow the advice:

http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-1/

23rd July 2010: A Great Day

2010-08-01T15:23:00.000-07:00

Today was a great day as new members, Ben, Chris, Eddie, Rachel, Sameer and Zack all passed completed their induction. Well done everyone!

To celebrate, some of the guys then did:

Grace

30 clean and over head anyhow: 60kgs

22nd July 2010: Pull, Pull, PULL!!!

2010-08-01T14:56:00.000-07:00

Push Press 5x 3

WOD

3 Rounds

Skip 200
Pull ups x 20
Ring Rows x 20
SDHP x 20

Actually, the Sumo Dead Lift High pull is not dominantly a pulling movement. It's placement as the end movement in this sequence requires that an aggressive leg drive and hip extension in order to 'pull' the bar to the required height following the pull ups and rings rows.

This WOD highlights why we don't use isolation arm movements...try it and see what we mean...

21th July 2010: Back and Abs

2010-08-01T14:45:00.000-07:00

To start:
Dead lift 5x5

To finish:

4Rds
Run 400
Sit ups 40
Swings 40

Simple but effective.

Run can be subbed with double unders.

A real gasser, but a great one for the core to tie in with the deadlifts.

The guys loved this for some reason...and it wasn't because it was easy...it isn't.

19th-20th July 2010: Knowing the ropes... when trainers train

2010-08-01T14:38:00.000-07:00

19th July
Started with Overheads squats 5x5

We can all run, but lets add in a co-ordination skills element...

WOD:

4Rds
400m run
40 Rope Doubles/100 singles

20th July

Snatch high pull 5x3

Today, CrossFit Reading Trainers also got the chance to jam together, first time in a while.

It's a good opportunity for us to test run the WODS to be done in the sessions and also try some new things.

20th July

Elizabeth
Scaled or push up variation
21, 15, 9
Cleans
Ring dips

14th - 16th July

2010-08-01T14:28:00.000-07:00

14th July

Hang Snatch 5 x 2

Focus on getting under that bar

WOD

Push Jerk 3 x 5

5 rounds Max Reps Hand Clap Push Ups

15th July

Squat 3 x 5

WOD

Pull Up x 1min
Box Jumps x 1min
20kg Thruster x 1min
Single Unders x 1min
Burpees x 1min

3 rounds for total reps

16th July

Push Press 5 x 3

This spent focusing on technique - with attention to achieving full hip extension to drive the bar up.

WOD

25 Burpees
50 Squats
50 Press Ups
50 Sit Ups
50 Box Jumps
50 KB C&P
25 Burpees

13th July: Legs of fire.

2010-08-01T13:47:00.000-07:00

Sometimes there are advantages of writing a blog update in hindsight of a WOD. This is one of them.

The session was :

Hang Clean 3 x 5

This was followed by the WOD:

Lunge 50
Pull up 30
Lunge 50
Push up 50
Lunge 50
Sit up 70
Lunge 50
Squats 90

The set up looks simple, but the impact was beyond expectations.
The lunge movement requires a full range of motion for hip mobilisers, glutes, quads and hams.

This was could be felt the following 2-3 days when everyone who did this WOD experienced muscular soreness.

It is not our purpose to always have soreness (though some people like it). However it did highlight that working the lower body though such a range of motion at a higher volume was something that was lacking in athletes capacity. Doing this for the first time with additional load is not recommended.

Monday 12th July: Heavy mass will be moved....

2010-07-12T14:30:00.000-07:00

Day 5 saw the guys work on some hang power cleans. This was followed by some jump rope skills...double unders, the kryptonite of so many.

This was finished with a 100 double under blast...

Start of the week, we had a CrossFit Total.

There was some heavy stuff being lifted.

Some of our newer members also gauged their progress and made some awesome efforts.

You cannot always experience success if you don't fail first.

The Big Man Alex made a point that we needed some denser plates, with 180kg squat, 100kg press and 230kg deadlift. Emile and Seth also impressed with some big lifts...some potential home grown competition brewing here.

It's an inspiring and scary experience to see so much being lifted...and it's not just the guys who lift heavy...watch this space.

Wed 7.7.10 Front Squats and Helen

2010-07-08T00:26:00.001-07:00

Tonight we started with front squats and while the group class got on with it 4 of the on ramp guys were testing out. Congratulations to Nicki, James, Steve and Lee who all passed the on ramp.

After the front squats we tackled

HELEN

400m run

21 kettlebell swings @ 24kg

12 pull ups

3 rounds for time

3 of the guys from the on ramp also decided they wanted some of Helen and awesome effort by them and the other guys tonight.

Tues 6.7.10 Push Press 5 x 3 and run & clean & jerk

2010-07-07T23:58:00.000-07:00

We welcomed Amy to CrossFit Reading and saw the return of Sameer.

Big boys were in tonight so it promised to be impressive lifting. Taff who has just come through the on ramp worked up to 90kg for 3 and then managed 100kg for 1. Alex managed 110kg for 1 after working his 3 rep to 100kg.

After the push press we went through

200m run
5 x clean & jerk rxd 70kg

10 rounds for time

Some scaling on the met con but OUTSTANDING effort by all.

Mon 5.7.10 Snatch and Cindy

2010-07-07T23:55:00.000-07:00

Monday saw us start to introduce a few of the ladies to CrossFit Reading.

Started with Snatch 5 x 3 working to 3 rep max followed by

CINDY
5 pull ups
10 push ups
15 squats

AMRAP 20 minutes

Outstanbdind effort by all. Emile with a new pb, Jules doing as rxd and getting 12 rounds and Jimmy getting 13 rounds with a 10kg vest.

Insulin resistance! It's bad

2010-07-06T02:01:00.001-07:00

Here is an article to help understand insulin resistance, how bad it is and how to help prevent it. Get off the processed foods!

http://www.healingdaily.com/detoxification-diet/insulin.htm

Sat 3.7.10 Deads & Burpees, a goat and a new friend

2010-07-04T06:56:00.001-07:00

Saturday morning saw 7 of the regulars rock up for some met con fun.

15 x deadlifts 60/40kg

15 x burpees

10 rounds for time

Once they had finished they had 5 min rest and then had to tackle their main goat (weakness). Awesome end to the session that saw Jimmy nail the rack position, a number of the girls working on overhead and asome flexibility work going on.

While the guys worked out I had the pleasure of meeting Isa. Isa is from Birmingham Alabama and he does a lot of missionary work in Israel. Isa is staying with one of our members for a few days while he travel the UK and he wanted to come down and have a workout with us.

Isa is more used to Cybex machines but he threw himself straight in to a little met con consisting of kb swings, burpees and shoulder press. After this he tackled some ring push ups and some tyre flips. Impressive for a newbie? even more so given the fact that Isa is blind. While I was concious his other senses would be more developed it was amazing to see him learn how to swing a kettlebell without seeing the demo and how his sense of proprioception worked as he moved between each station without any help.

A truly amazing experience for me not just because of the training but to speak with someone that is obviously such a positive person. We hope Isa will visit whenever he is back.

1st July: Fran...

2010-07-02T15:05:00.000-07:00

FRAN!!!

21, 15, 9
40kg Thrusters
Pull ups

What's to say? This is what introduced me to CrossFit.

30th June 2010: Top squat, bottom squat, he squats, she squats, we (should) all SQUAT

2010-06-30T14:46:00.000-07:00

Two very effective movements tonight to build all round strength.
The upper body squat – aka ring dips , and the all king lower body squat - barbell back squat.

Worked on stability skills on the ring. Worked through progressions to full ring dip aiming to achieve full range of motion on the movement...full extension at top and getting nice and deep into the dip, below parallel like.

Rings Dips
5 x max reps

Back squat

Warm up
3 x 5 reps

Having our BeaverFit cages makes the world of difference to how the members are squatting. To have the confidence to squat in safety is a huge reassurance enabling us to get below parallel. Took time but those squats are getting to where they should be now. It’s important that the feeling of that load on the back is not an alien feeling.

Thursday 29th June 2010: Heads, shoulders, knees and toes, knees and toes

2010-06-29T14:11:00.000-07:00

...Well, knees to elbows actually but there you go.

Started with:

Hang Snatch

5x3

Then WOD:

AMRAP in 20 minutes

Burpees x 10
Knees to elbows x 10

Scale K2E as required – leg raises/knee raises

Guys and gals making some great improvements on snatch technique. The WOD...much hand cream and hand care kneeded (sic) after this one.

27th June 2010: Sprint 2km, with a bit of rest in between.

2010-06-28T15:06:00.000-07:00

Five new member tonight for the On-Ramp, arrived in time to see the 6pm session doing some of the things what laid ahead once they completed their On-Ramp.

First was 5x5 Push Press.

This was followed by:

5 rounds
400m sprint 2 minutes rest.

This was an excellent effort from members tonight, making the most of the beautiful weather. World Cup, what World Cup?

26th June 2010: Oly, Oly Oi Oi Oi,

2010-06-28T15:00:00.000-07:00

Olympic lifting workshop today to help introduce fitness fanatics to the Clean and Jerk and Snatch.
Great fun and fully attended with some friends coming always from Wales and other stange places, as well as our good friends from BeaverFit. Ramsey, a former top level Rugby player said it was one of the best course he’d been on, and we didn’t twist his arms to get that comment…wouldn’t fancy it either if you saw the size of him (see pic above)!!!
We’ll be telling you more about our friend Tom Beaver and BeaverFit in future logs, so look out for the posts as well as updates on upcoming workshops.

Shame the footy result spoiled the rest of a great day.

25th June 2010 OPEN DAY

2010-06-28T14:57:00.000-07:00

The sun was out. Our friends came, new friends were made. We threw kettlebells, drank beer and ate We had a nice time! Thanks to all that attended.
More on this later when we get some pics.

Friday 25th June: Old New Friends and New Old Friends

2010-06-25T14:04:00.000-07:00

The 6.15am session brought back our new travelling friend from that country very up North, Scotland. We were very pleased to see Damien. Also at our doors was our old friend David Hebden, who had gone awol for a while for private matters, but was back for a short while, and at our new box for the first time. We always welcome back our old and new friends who will be our old friends.

Started with some skill work with Hang power snatch then overhead squat, focusing on stability, speed and range of motion.

This was followed by some tyre flipping work.

Some ring dips to assess dip skills.

We then finished with a modified variation of Elizabeth

21,15,9

Power Cleans
Ply-clap push ups

As all workouts, they are as intense as you make them, and we do prefer to aim for the INTENSE end.
It was an awesome effort for so early in the morning and David was certainly welcomed back…everything back up, if you get my gist.

Well, tomorrow is the open day, so come down and join the fun.

The day after that the Olympic Weightlifting workshop (which is already booked up – but look out for other workshops in the months ahead).

Thursday 24th June 2010: 'Can I do this?' YES YOU CAN!!

2010-06-24T14:30:00.000-07:00

Busy early session (6pm) tonight with our regular members as well as a guest from some far away land joining in the fun. Yes we welcome friends from forums to drop and PAYT …as long as you’re confident with the movements due in that session.

Lots of people, lots of sweat, the box was warm tonight.

For the second session, Amy, who is shaping up for married life, brought a friend, Jo, along. One of her first words when Pull ups were on the menu were, ‘I can’t do that.’

At CrossFit Reading, yes you can.

We scale movements so that people of all abilities can perform them or movements like them. All we ask is for the desire to succeed.

This was tonight’s session

Pull ups 5-6 rounds max reps

Use bands to assist as required

Worked on some kettlebell, high pull clean and snatch skills

WOD

Tabata intervals (20 seconds on 10 seconds rest x 8) –Twice through

Kettlebell snatches (scaled to swings for first timers.)
Thrusters (scaled accordingly)

So 8 Tabata rounds of Snatch, then 8 Tabata of Thursters.
Repeat.

BBQ also got delivered by dad to be, Jimmy, for Saturdays Open Day….yes, there’s an open day, 12-5pm. Come down, check us out and makes some fit friends.

Wednesday 23rd June: 6.15am session - working the tyre...to get a flat tyre.

2010-06-23T12:46:00.000-07:00

On this glorious morning, the ever dedicated Nutrition PhD to be Mister C was going solo. He doesn't have a tyre, but you get what today's session is about.

We started with Deadlifts 5 x 3.

Conventional stance was used on this occasion.

Working sets started at 130 and maxed with 150. Focused on preventing that back arching forward, which meant being honest about what is seen, even though lifting more was possible, we went for just 5% slop today.

This was followed by:

5 rounds:

1 minute very big tyre flip

Run 400m

1 minute sit ups

At max, the tyre was flipped 10 times in 60 seconds.

400m runs averaged 2 minutes

Sit ups were around 40 per round

Alot of work in all. Good job Mister C.

Consistent work rate, and even a lovely sweat angel, though I think it looks more like a cow's head with horns. Sweat cows head with horns...hmmm not quite the same ring.

Tuesday 22nd June: Right over our heads

2010-06-23T12:40:00.000-07:00

Yesterday, we got stuff of the floor. Today, it was about getting that bar over our head.

Push Jerks 5 x 3

WOD:

5 rounds

Push Press x 10
Burpees x 20

So put another way, 50 overhead push presses, and 100 Burpees. Or the another way, the good old , 5 x Overhead, 10 Burpees 5RDS, doubled. Twice as much work,twice as much sweat.
Rx over head is 60kg for men, 40kg for women...scale as required, but do so honestly.

Mon 21.6.10 MU Progressions, Cleans and Sprints

2010-06-22T00:40:00.001-07:00

Crazy intensity at the box tonight. Lots of fun and some pb's set.

Started with muscle up progressions. Jules got her first muscle up and it looked like the weekend of practice had definately helped. Well done girl. Then cleand 5 x 1 working to 1 rep max. Some outstanding work on these and Thong got a new pb of 87.5 while Dan Cooksley nailed 80kg with some great technique. Dan Usher got 70kg on his first session of cleans after graduating from the on ramp. Jules nailed a 42.5kg and Sian smashed a 50kg and looked like she could have gone heavier.

We finished with 25m sprints x 20 working on static start and stride. Some great improvements from everyone.

Mon 14.6.10 Squats then Deads, HPC and Push Press

2010-06-15T00:33:00.000-07:00

Sorry for the lack of posting for the last week. Been a manic week after the strength and power meet but we are back to it now.

We welcomed 4 new guys on to the new on ramp and David joined us for his first free session.

Started with 5 x 5 squats @ 80% of 1 rep max. Guys making good use of the new power racks, so much so that Alex split his beloved shorts.

Then on to a short sharp conditioning triplet.

Deadlifts x 7
Hang Power Cleans x 7
Push Press x 7

7 rounds for time

This should be around a 10 - 15 minute met con so scale appropriately.

It was an intense one and as a good friend of mines alwaays says "if there's no sweat angel, do another round"

Sat 5.6.10 The Strength and Power Meet

2010-06-09T00:40:00.001-07:00

After months of planning, late nights, long phone calls and crazy sponsor organisation the CrossFit Reading Strength and Power Meet in Association with FKUK was finally here. Chet from FK and Thong from CrossFit Reading along with a little bit of help from Andy Craig had put so much effort in to the build up and organisation. Turning up in the morning with the events laid out was just amazing.

There will be a full write up at a later date but suffice to say CrossFit Reading was well represented on the day and put through some strong performances with 3 people going through to the finals.

Just seeing people pulling trucks, using the yoke and loading heavy kit on to a van is just the most amazing thing. Everyday folk doing stuff you only seeing monsters doing on the t.v.

Well done to all the competitors and a massive thank you to all the CrossFit Reading supporters. You enthusiasm and commitment to your friends and family really helped. We hope you all had a great day and we can't wait for next year.

Fri 4.6.10 Rigs, racks and done

2010-06-08T14:02:00.000-07:00

So, the pull up rig and hhhhheavy duty power cages arrived from Beaverfit. The guys drove down from Shropshire with this and all the equipment for the strength and power meet. Crazy traffic meant they were held up but as soon as they arrived they had everything up in no time.

Members arrived for CrossBox and were just blown away.

The place is looking amazing and thanks to Beaverfit for all their help and support over the last month. The kit is amazing and we can now get on with the job of building unparalleled fitness.

Thursday 3.6.10 Hang Cleans, Sprints and Push Press

2010-06-04T01:27:00.000-07:00

We welcomed Sonia for her first taste of CrossFit. Worried at the start, she needn't have been as she learnt techniques quickly and smashed the sprints.

We started with hang cleans 3 x 3

Then

50m Sprints with walk back recovery x 10

Then finished with

Push press. 2 sets of max reps at 50% of bodyweight.

Some outstanding numbers on the push presses.

Wed 2.6.10 Power snatches and ssshhhhhhwing and burp

2010-06-03T08:23:00.000-07:00

Don't know if it's the weather or the flooring but there is some serious atmosphere at the box.

Started tonight with some power snatch triples, 4 sets.

Followed by

30 russian kettlebell swings
30 burpees

5 rounds

For time

Guys are definately making use of the new lifting platforms and there was some serious conditioning going on in the met con.

Tuesday 1st June: Same-Old-New

2010-06-01T15:00:00.000-07:00

There were some new faces tonight completing the first CrossFit Reading On-Ramp/Induction of the month. Our usual old members, with new inductee Matt Honeyball got to hit the new flooring over two sessions.

The team started with:

Behind the neck thrusters (Cheerleaders)
7 x 1

This was followed by:

3 rounds of
1 minute station 30 seconds recovery on:

Ring rows
Wall ball
Sledge hammer strikes
Skipping

The session was rocking. Heavy stuff lifted and everyone was pumped. Awesome work guys

Sunday 31st May 2010...Nearly there now, and what a week it's going to be...

2010-05-31T15:36:00.000-07:00

Well, this is how our box is now looking. Just waiting with anticipation of the arrival of the new pull up rig and power cages from BeaverFit.

Are we excited?
HELL YEAH.

Not only that, in 6 days, we have our second:

CrossFit Reading Strength and Power Meet, in Association with FK.UK

40 lucky competitors are going to get to enjoy the delights of events lined up for them to test their mind and bodies. It is going to be truly awesome fun for our girls and guys who are competing...check out www.funckey.co.uk for more details.

Saturday 29th May 2010...Wait, and there's more.

2010-05-31T15:30:00.000-07:00

...What box is a box without the new whiteboard?

Wait, and there’s more, as we had the fire and other alarms installed, Gareth and friend, of Gareth Edwards Electrical were kind enough to put up our new CrossFit Reading banner. Thanks guys.

Friday 27th May 2010: Rubber, Wood, Rubber, Rubber, Wood...

2010-05-31T15:14:00.000-07:00

Well, what a way to spend a Saturday. Moving stuff and laying flooring. The good news was that this was for our box. Even better, we had the help of some of our members. Even with some more hands making for lighter work, it was still an all day job. To add to this some of our members, ie Simon, had done the morning training session as well (nice work fella). But we were all well rewarded for our efforts. As you can see from the pics, we now have a fantastic lifting area with 800lbs s of rubber matting and ply laid.

So a huge THANK YOU to Alex (some fine work with the jig-saw), Emile (who also got his first muscle up), Simon (who also did the morning WOD) and Jimmy (who mopped and put in the last screw) who gave some of their free time to help with the evolution of our box. To top this off, Emile also pulled out his second muscle-up (10 minutes after his first) for the camera on our new rings rigging (the pic is of his second). Must have been the magic of the mats

Thursday 26th May 2010...80% Women...

2010-05-31T15:12:00.000-07:00

Apologies for a slow update these past few days, there have been many, many things happening which we are going to update you on.

Firstly, tonight saw a session that was completed by a team of which 80% were female. Was it a workout that the 20% of males were going to find easy? Of course not. Our workouts are scalable which means they can be as challenging as you make them. Fortunately our members like to be challenged.

Starters were:

Standing press 5x5

Followed by:

3 rounds of:

15 thrusters
30 Mountain climbers (each leg)
45 kettlebell swings (Russian)

5 minutes rest, then

Push ups 10,9, 8….1
Sit ups 20,18,16,14,…2

Wednesday 26th May 2010: It’s just your bodyweight

2010-05-26T14:41:00.000-07:00

Started with some hang power cleans for 5s tonight.

This was followed by a sweaty WOD with no weights of:

3 Rounds
Run 400m
Tyre/Box jumps x 40
Push ups x 40
Squat thrusts for x 40

Excellent work from the team tonight - and some more new members too doing a scaled version (lower tyres and 30reps for each movement, and swings for the wounded replacing run).

Tuesday 25th May 2010: Dead Mash

2010-05-26T14:39:00.000-07:00

A special from the 2008 games today:

5 Rounds
Deadlifts x 5
Burpees x 10

This was followed by a lovely burpee mash up session. Check out CrossFit Reading Channel for some examples of the type of stuff we do. You can never have enough burpees, even better when they’re mashed…up.

24.5.10 Squatastic!

2010-05-24T23:48:00.000-07:00

Another week begins at the new box. Still lots going on behind the scenes and the flooring for the back lifting section has been ordered.

Morning sessions started this week 6.15 - 7.15 a.m.

Todays sesisons included heavy squats followed by a run, a press and a swing.

Squats 4 x 5 @ 80% of your 1 rep max. Then 1 max rep set at 70% of your 1 rep max

Conditioning workout

800m run
10 x push press 50/35kg
15 American swings @ 16kg

3 rounds for time.

Was a sweaty one today!

Saturday 22nd May: From Bulgaria With Love...

2010-05-22T13:53:00.000-07:00

Saturdays are going to have a CrossFit session and Open Gym for members to catch up on workouts they've missed and practice skills that need improvement. This Saturday, we took advantage of the time available to add some new gear to the box. Check the video out to see some of the toys we're going to be using in our training sessions.

Friday 21st May: Smashing good times

2010-05-22T13:42:00.000-07:00

Our first CrossBox session at the new box, and what a vibe it was. Members were turning up early enjoying their new 2nd home. Even better, 2 of our members love the new box and location so much they're looking to ditch their other gym membership to go with us. Folks, there are two CrossBox sessions on Friday now, 6pm and 7pm, come and unleash some energy, get in shape and have a smashing time and make new friends!

Thursday 20th May: Dead swing skip and that ball

2010-05-20T23:00:00.000-07:00

Steady turnout through the first week so far and the energy is still awesome…with more gear still to come things can only get better. 5 guys and 4 of our ladies started with deadlifts for 3 reps tonight (5 sets). This was then followed by a dual WOD with 10 minute cut off for each, 5 minute rest in between.

Workout 1
Jump rope skipping (singles) 150,120,90,60,30
KB swings 50,40,30,20,10

5 minute rest

Workout 2

Karen

150 wallballs.

Apart from the usual amazing efforts, it took me a while to figure why tonight session was awesome. Maybe it was some of the big deadlifts, perhaps. Actually, I think tonight's vibe came from seeing two of our newer members make some excellent progress with their deadlift form and technique. Great work Debbie and Amy!!

Oh, another highlight was two chaps (friends of our big man, Alex) at the front looking in at everyone training and asking, we're looking for a gym...made me chuckle.

Wednesday 19th May: Hold that line...

2010-05-20T22:00:00.000-07:00

Worked on over head squats for 5 reps with loads ranging from PVC pipe to 40kgs. Some good work all round really challenging the core and shoulder stability as well as flexibility in the hips, back, glutes and hamstring. Overhead squats is one of the movements that's always good to identify areas that need work. You don't need to go heavy with these.

Finished with a WOD of:

5 Rounds
400m run
Clean and press 40kg x 10
Lateral burpees

Sweaty.

Tuesday 18.5.10 Power Cleans & Swing, Jump, Strike & Throw

2010-05-19T23:17:00.001-07:00

Tonight we welcomed Rab for his first session down all the way from Scotland. We also welcomed back Matt after he went AWOL for a few months.

Started with power clean singles

then

Kettlebell swings 20/16kg
Box jumps
Sledhammer strikes
Wall ball 10/7kg

1 minute on each station

4 rounds

Congratulations Mark and Sarah

2010-05-19T13:36:00.000-07:00

A massive congratulations to Mark and Sarah on the birth of their baby boy. Well done Sarah and I'm sure you provided great grape cover Mark.

We hear they will be naming the boy Zach and my sources tell me it's after the lead singer of Rage Against The Machine.

Enjoy guys and all the best from everyone at CrossFit Reading.

First session at the new box!

2010-05-18T00:47:00.000-07:00

So after a manic weekend getting equipment in and the place tidy and ready for use we finally had the first sessions at our new home.

Standing at the front of the box looking into it I finally realised that it was happening. The box looked awesome and while there is still more equipment and bits to come it was taking shape. I think for me the real feeling of being in this box was when the guys went of for their warm up run and instead of running lengths in the old hall, they took off outside and down the road.

After the warm up we got straight in to it with Push Press progressive 5's, 4 sets.

Then after some work on tyre flips we got in to a short conditioning wod

In pairs - tyre flips, burpees and thrusters (40/30kg)

3 stations of pairs. only move round once one pair has flipped the tyre 10 x each. 2 rounds

As we thought the atmosphere was awesome last night and it's amazing to think that we have so much more stuff to come.

Look out for up and coming workshops and certifications coming to the CFR box.

What is as rxd (recommended)?

2010-05-17T06:06:00.000-07:00

The need to adapt where required!

As trainers of a group dynamic it should always be at the forefront of our minds to get the best out of people and push them to their full capacity. As rxd is always where we try to get our members, but what is rxd?

Let me explain what I mean! At my kettlebell workshops I have a variety of attendees. Some qualified personal trainers, other CrossFit trainers and members of the public. The members of the public could also be split in to two groups, fitness enthusiasts and new starters.

I teach four different types of kettlebell swing in this workshop. A standard Russian swing, an American swing, A UKKA type swing (full squat) and hardstyle! We spend a lot of time on these swings firstly because I think it the foundation for the other movements to come but mainly so that each individual can get an idea of where each type of swing can be used and for what purpose.

As a personal trainer or CrossFit trainer (or any other trainer for that matter) you want to be able to offer as wide a variety of training options to your clients. What you plan for one person doesn’t always work for another.

Up-scaling! Tanya Wagner talked about this in a recent journal video from Filfest. Grace rxd is 30 floor to overhead anyhow with 135lb. I scale this down for some of my members but there are a few who need scaling up when this comes around.

Variation of movements! I have a few members that are training for the strongman contest we are running. I train that at the same time as the other members but with different movements, rep ranges and time restraints. Not just that but when they are working alongside another member I will have them do a different variation relevant to what will be happening at the event. This is just programming I hear you cry! Yes it is but it is also relevant for normal CrossFit members.

Take the burpee. You have the gold standard with a push up, land on flat feet, a jump with full hip extension and a clap above head while in the air. You also have the plyometric variation of this. More of a sprawl, using the floor as your helper getting a little bounce, the flat foot landing, jump and clap. Similar movements but completely different conditioning wise! Do you have MMA fighters training with you, Rugby players? Which variation would you prescribe in a met con? Which one is more relevant?

Take two completely different members. One is an animal, been with you for some time, knows the movements and blasts through wods. The other has recently joined, needs to lose some excess weight, struggles is their conditioning but is moving along at an ok pace. Would you give the second member a normal Russian swing or a full squat kettlebell swing ala UKKA standard? What would benefit them the most in terms of calorie burning?

They would both be doing the workout as rxd weight wise but with slightly different movements.

How many trainers actually change movements to accommodate different members. Of course you would when a member first starts but going forward does each member do the same style of burpee regardless of their background or other sport (if they have one)?

Just some food for thought amongst fellow trainers!

New box...new PB

2010-05-16T15:02:00.000-07:00

Folks, just to give you an example of how 'pumped' Andy was just to be in the box, check out this 230kg deadlift PB just before cleaning the kitchen...(excuse the easy comment at the end).

New toys for boys...and girls

2010-05-16T14:15:00.000-07:00

So, the box may be new but some work had to be done. Sometimes you just have to put the euphoria aside, and do some grunt work. This means pulling on some gloves, getting out the bleach, disinfectant and other cleaning agents, some paint and giving certain areas a good scrub and a lick of paint…We've got to make it respectable of our deserving members who've waited so long for this...

But when new toys like above get delivered, it so hard to focus on scrubbing the toilet when there are so many more fun things you could be doing...

The tyres in the pic above were courtesy of Tadley Tyres…. Thanks guys! If you want to buy some for yourself give them a call and be sure to mention CrossFit Reading.

CrossFit Reading + BeaverFit...beyond building bridges

2010-05-15T13:50:00.000-07:00

BeaverFit are making big noises in the community and are also the sole distributor for CrossGym equipment in the U.K. CrossFit Reading will be using the bulk of our new equipment from BeaverFit.

As a start for us here at CrossFit Reading, we have purchased 360kg of CrossGym bumpers (see pic)and a number of bars 3 Beaverfit power racks and a BeaverFit pull up rig stretching 5m x 2m.

Going forward, through CrossFit Reading and our box, BeaverFit will also be running expo’s, equipment showcases and other workshops for which we will be writing up open and honest reviews on our blog. Tom and the guys at BeaverFit are very proud of their brand and being prepared to have honest reviews says a lot for their belief of their products and services.

BeaverFit are also sponsoring the CrossFit Reading Strength & Power Meet in Association with FKUK and supplying the majority of the typical strongman equipment being used on the day.

To top this incredible new beginning off, we are very proud to announce the first workshop of this partnership when we welcome Umberto and his guys arriving from CrossGym to run a Functional Fitness Federation Certification on July 25th. For those that don’t know CrossGym please view here http://www.functionalstore.it/. They offer some fantastic equipment and have worked hard to bring equipment that benefits strength and conditioning coaches across the board.

Please look out for more detailed information on this workshop.

OMG, WE HAVE A BOX!!!

2010-05-12T22:37:00.000-07:00

Phew, what a past few days. WE HAVE A BOX!
It’s been frantic, it’s been manic, but WE HAVE A BOX! Not only that, there’s a whole host of other exciting things that have also been happening, but more on that later.

To things more immediate, WE HAVE A BOX! Why the upper case you ask? Well, because it’s a big deal. For those who don’t know, here’s some words from CrossFit Reading Coach, Andy.

CrossFit Reading has been an affiliate for well over 2 years now. Our home has been Theale Green Gymnasium, an old school gym with ropes, boxes and 1 pull up beam. The old girl has served us well, our members have stuck with us and it is testament to them that we are now in the position we are – moving in to our new home.

For the duration of our affiliation I have been mobile (see pic). All the equipment transported each day, off loaded, used and loaded back up. Initially it was my trusty Audi A3 that took the brunt before I bit the bullet and upgraded to the VW transporter.

I will be sad to say good bye to Theale but not sad to not have to transport all that kit each day. Keeps me fit though right!

So came all the fun and games with sourcing the new box, going out to tender for the equipment and begging, borrowing and stealing to get as much good stuff for the box as possible. Due to circumstances we had to rush through getting the box so it will be a work in motion but we have secured a great facility of 1800 sq ft, a great landlord that has embraced what we are trying to do.

Also central to this has been a start to a what looks to be an awesome partnership with British based BeaverFit with whom we hope to continue building many opportunities…tbc

Could this be true...

2010-05-05T16:59:00.000-07:00

It’s been a while since the last update. Without wanting to jump the gun, we’ve seen a place that has potential and is in a great location for taking the affiliate forward.

Check out the pic. We are excited to say the least about the possibilities, more so then previously as the owner of this place, not through an agent, is actually being very helpful in both helping us with the use of the space and being prepared to listen to what we want to do. As such things have actually moved quite quickly…exciting...the possibilities.

2010-04-29T15:22:00.000-07:00

So, all this searching and waiting and more searching for a space can at times get disheartening. You raise your hopes, think about alternative business models to try and make it feasible and plod along…and it just seems like it never ends. On a positive side though, you think never stop dreaming about the possibilities. Because once you have the box, you think about the gear you can start to have…which can lead to all sorts of colourful discussions, such as:

‘Rubber, Rubber, Rubber, Rubber, Wood, Rubber, Wood, Rubber, Wood, Rubber, Rubber, Rubber, Rubber, Wood, Rubber, Wood, Rubber, Wood, Rubber, Rubber, Rubber, Rubber.

No, I’ve now doubt most of you can figure what we’re talking about, but can you draw it?

When you want something so bad...

2010-04-26T13:17:00.000-07:00

The space below is still on the web, so still free….shame…but I guess if it’s not meant to be it’s not meant to be.

When you’re hunting for a place where you can do something you love… bit like when you’re a teenager …you get a bit excited thinking about the possibilities of the sort of box you’re going to have. When you really want something so bad, any hell hole seems to have potential…as long as it’s got a roof and a toilet…a bit like beer goggles, but with bumper plates. You know it's just not right but you want to find a positive excuse to go ahead. We have had a few moments like that.

Take the two places above. You can see that unit 8 is more ‘developed’ then the other, it’s about 1600sqft. The other one though was 3400sqft and cheaper, but needed a lot of work. Both had potential space outside to use as well. The problem was that the location wasn’t right.

Most of our members have been with us from the start and so deserve something better then any old pit…though they’d probably settle for a pit if there was nothing else.

There had to be something better, it just doesn't feel like it sometimes.

This could be it...

2010-04-25T14:48:00.000-07:00

So we continued our search, saw a few interesting spaces, but they were just not affordable…remember, we don’t want the move to be a short term solution where we end up getting booted out for not being able to get the rent covered.
Then, we came across this nice little space (see above).

Not massive (1600sqft), but good natural light. Space for Oly work, pull up rack, throw wall balls and to do most other movements with a good number of people.

This was hopeful.
The location was good. Parking hmmm, okay, not great, but there were ways around that, like the several hundred parking spaces at the retail park round the corner. Rent, not bad...if we could negotiate something.
...but that was the problem, the agent didn’t really want to know.
No negotiation, and he wanted 6 month deposit along with several months rent. It also seemed he was also trying to sell some service, seeing as we were 'new' to this.
The annoying thing was, we spoke to the guys in the facility next door to this and they said they’d been offered the space for a much lower rate…we felt the agent was playing us. Not good and not helpful. The space had been empty over 4 months now.

The first space

2010-04-25T14:28:00.000-07:00

25/04/10

So to give you guys an update on the sort of places we've looked at in search of a box, here’s a place we checked out a couple of months ago.

The property is in a cul-de-sac with good transport links (near railway line). There is also good access to local amenities (out side area is used as public dumping ground as well as being next to skip facility site). Security is also good (you could probably hold an illegal rave here) –(yes there's a touch of sarcasm).

Seriously, the place was about 3000sqft of which 2500 is usable as gym space, which is a good size, and the price seemed pretty good too. Several problems. Add in rates, and cost of redecorating, it was not affordable. Outside really was a tip…as you can see from the pictures. It was not somewhere that would be to appealing to be at nighttime. This is important as a good percentage of our members are of the fairer gender. You sort of just know when you drive up to a place, you either love it or hate it. There was no love for this place.

New beginnings

2010-04-24T14:18:00.000-07:00

Hello folks and welcome to the new CrossFit Reading Blog.
As some of you are aware there have been some great and major changes happening with CFR and our members. We‘ll let you all know about these changes in the coming months, as well as let you in on the goings on at our affiliate.

First for those who do not know who we are, check out http://www.crossfitreading.co.uk/. Then come back here and read what we live for. If the mood then takes you, come and check us out. We welcome everyone but @**h*les.

For our members, thanks for all your support the past couple of years.
You are the reason this blog has come to place. It is where we will let you know about what we are doing to take our affiliate to the next stage. It is where we will highlight your achievements. It will be where you can remind yourselves and let others know of what is possible if you believe and give your all.

Okay, as a first post, it’s pertinent that the topic to start this new blog off is about one of the major changes that is taking place and is reflective of a new start for CFR. We have actively been looking for a permanent home for our training and our members. Somewhere where we don’t have to worry about finishing on time, getting double booked and threatened with expulsion if we put another hole in the floor.

We’ve already been working really hard looking at a some potential spaces and er…what can I say? We’re having have to look really hard to find something that’s habitable for species that have evolved to walking on two feet. That’s the first challenge. The second challenge is actually getting some positive help and advice from leeches that are supposed to be ‘selling’ potential spaces for their clients to us (More on this later). We'll let you see some of the places we've checked out over the past few weeks.